Track for 1/17/2010

In case you missed trakkie, here is the workout. Some of this stuff requires a partner, so just make it work. I copy and pasted the workout Jinny sent the captains, so in parentheses is my attempt at an explanation as to what the drill is. If you're still confused, just go with your best guess, keeping in mind this is supposed to be a hard work out and to push yourself.

Warm up, abbreviated (normal Chaos warm up of 2 laps around the track with abbreviated plyos. So high knees, ninja shuffles, all that jazz, but maybe for not as long as a distance).

2 laps striders: long stride 60-75% effort (a strider is a lap in which you jog/recover on the corners and run with long strides on the straights. It's important to really exaggerate your stride. It helps you run correctly and prevent injury).

Jumps:
Double leg hops front x 10
Double leg hops side x 10
Single leg front x 5
Single leg side x 5
180 deg jumps single leg back forth x 2 each leg

Get into pairs: shadow each other, one minute. Each partner should go 3 times.

2 laps striders: accels
Goal is to reach and maintain almost 95% at the time you cross the finish. Should be at 95% by 75 yards. Gradually come to a stop.

Jumpbatas x 2
20 secs exercise, 10 sec break (Jumpatas are when we jump from a crouched position and land in a crouched position. Remember to always bend your knees and to cushion your landing. The list of the 4 different jumps are the jumps or 'exercises' to do in each set).
4 mins each set (2 sets of 4 exercises) throw for 2 mins in-between sets
Fast feet
Lunge jumps
Side to side fast jumps
Squat jumps

2 laps striders: coasters
Get out as fast as you can for 50 yards, then relax your body and coast for the second half. This doesn't mean you'll be slowing down, just relaxing your stride

Partner up
30-60-30 shuffling

Shuffle between 2 cones set 5 yards apart.
One partner goes, the other does push ups.

Kill drill: 40 seconds x 2  per partner (the kill drill is when one partner cuts from a fixed point and makes a 'V' pattern, and the second partner stays stationary and throws an outside forehand or outside backhand, depending on where the cutter is running).

Abs. (ten minutes).

Captains or Coaches: correct me or elaborate further as you see fit

So obviously going to track makes all this easier, especially all the partner stuff. But if you couldn't make it for whatever reason, that's okay! Just do your best!